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You may have heard Greek yogurt is better for you than the regular variety, but is that really true? Turns out there is a legit reason more people are making the switch: Depending on the brand, Greek yogurt has twice as much (or more!) protein as a normal tub, according to Bonnie Taub-Dix, RDN, the author of Read It Before You Eat It. That means you need to know which Greek yogurt brands to pick, and our experts are here to help.
First, let's get clear on how Greek yogurt is different. Greek yogurt starts with the same ingredients as regular yogurt, explains
Meredith Rofheart, RD, a registered dietician at Culina Health, but it's strained after fermentation, resulting in a yogurt with about twice as much protein as its regular counterpart. That additional protein helps your body in many ways, including supporting muscle repair and keeping you fuller longer.
Plus, yogurt is a good source of zinc and selenium, both of give your immune system a boost. Straining also gives Greek yogurt less carbs and sugar. "Because it’s lower in carbs and higher in protein and fat, it’s a great choice for those aiming to stabilize their blood sugar levels and avoid a major spike," says Rofheart. "Regulating blood sugar is important for steady hormone signaling, mood, energy levels, cravings, and crashes."
And like most fermented foods, Greek yogurt naturally contains probiotic cultures (and some varieties contain added probiotics) that support your digestive system. Pro tip: To get your best dose of these, look for the words "live and active cultures" on the label.
You should also pay special attention to the added ingredients on the label. If you see anything that ends with an "-ose" (looking at you, sucrose), you run the risk of having a situation where the sugars outweigh the benefits.
If you're ready to add more parfaits or yogurt bowls to your life, but find yourself overwhelmed by the number of options in the dairy aisle these days, streamline your next shopping trip with these nutritionist-backed picks.
Because of that significant sugar bomb that can sneak into flavored yogurts, Rofheart says she will typically pick a plain variety and then add her own flavor by topping it with fresh fruit, honey, nuts, oats, or granola. This option from Aussie company Wallaby uses organic milk and packs a protein punch of 15 grams per serving.
Per serving: 160 calories, 5 g fat (0 g sat), 8 g carbs, 5 g sugar, 60 mg sodium, 0 g fiber, 15 g protein
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Best Low-Sugar Greek Yogurt
Chobani Less Sugar Madagascar Vanilla & Cinnamon Greek Yogurt
This is a great choice if you’re looking to cut sugar or simply can’t stand the taste of something super sweet so early in the morning.
"Chobani Less Sugar yogurt provides the same high-protein benefit without the excessive sugar of other brands," says Taub-Dix.
Per serving: 120 calories, 3 g fat (1.5 g sat), 10 g carbs, 9 g sugar, 55 mg sodium, 0 g fiber, 12 g protein
If you tend to stick to non-fat and one percent yogurt options, it might be time to branch out. "Don’t be afraid of full-fat yogurt," Rofheart says. "Fat is a necessary nutrient that balances out the effects of carbs and helps to keep you full and satisfied." This option from Fage is one of her favorites and comes with 18 grams of protein per serving.
Per serving: 190 calories, 10 g fat (7 g sat), 6 g carbs, 6 g sugar, 70 mg sodium, 0 g fiber, 18 g protein
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When you need a yogurt that feels more like a meal, this option will keep you full for hours on end. “It packs a lot into a little container,” says Taub-Dix.
Per serving: 170 calories, 4 fat (2 g sat), 15 g carbs, 10 g sugar, 135 mg sodium, 1 g fiber, 20 g protein
One of the lowest-calorie picks on the list, Dannon's Greek Light & Fit yogurt packs an impressive 12 grams of protein per flavorful serving.
Per serving: 80 calories, 0 g fat (0 g sat), 8 g carbs, 6 g sugar, 45 mg sodium, 0 g fiber, 12 g protein
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Best Plant-Based Greek Yogurt
CocojuneOrganic Cultured Coconut Yogurt, Pure Coconut
If you're looking for something plant-based, Rofheart recommends this yogurt from Cocojune. While it won't offer as much protein per serving, it does contain less sugar and still has probiotic benefits.
Per serving: 190 calories, 18 g fat (16 g sat), 6 g carbs, 2 g sugar, 10 mg sodium, 2 g fiber, 2 g protein
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Fage is one of the best-known Greek yogurt brands in the game. It's a great option for smoothies since you get protein, calcium, and probiotics, says Taub-Dix. Plus, it's super thick and creamy, which adds a little oomph to your blend.
Per serving: 90 calories, 0 g fat (0 g sat), 5 g carbs, 5 g sugar, 65 mg sodium, 0 g fiber, 18 g protein
At only 100 calories, five grams of sugar, and 15 grams of protein per cup, Oikos makes a perfectly balanced snack. Add your own fresh fruit for even more flavor.
Per serving: 100 calories, 0 g fat (0 g sat), 10 g carbs, 5 g sugar, 65 mg sodium, 3 g fiber, 15 g protein
Stonyfield has a similar nutritional profile to Oikos, but is certified organic. “If that is a certification you’re looking for, then this brand could be your best bet,” says Taub-Dix.
Per serving: 90 calories, 0 g fat (0 g sat), 7 g carbs, 5 g sugar, 60 mg sodium, 0 g fiber, 15 g protein
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This one is similar in nutrition to Stonyfield and Oikos, but with some extra calories from the flavoring, according to Taub-Dix. It's a good pick for Greek yogurt skeptics, since the flavoring does make it tastier.
Per serving: 100 calories, 0 g fat (0 g sat), 10 g carbs, 7 g sugar, 75 mg sodium, 0 g fiber, 15 g protein
Kroger's store brand option might be less expensive—but still has a nutritional profile similar to leading brands, says Taub-Dix.
Per serving: 100 calories, 0 g fat (0 g sat), 7 g carbs, 7 g sugar, 60 mg sodium, 0 g fiber, 17 g protein
Whether you need a base for smoothies, a way to add creaminess to baked goods, or the makings of a good parfait, this triple-strained, high-protein option is a solid pick time and time again.
Per serving: 90 calories, 0 fat (0 g sat), 6 g carbs, 4 g sugar, 65 mg sodium, 0 g fiber, 16 g protein
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With only two measly grams of sugar, this one claims the title of the lowest amount of sugar on the list. There's just a touch of stevia and all the creamy deliciousness that you want in a Greek yogurt.
Per serving: 90 calories, 2 g fat (1.5 g sat), 4 g carbs, 2 g sugar, 40 mg sodium, 0 g fiber, 13 g protein
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Trader Joe's Nonfat Plain Greek Yogurt
One serving of this Greek yogurt provides 46 percent of your daily protein needs and 20 percent of your daily calcium needs, says dietitian Jenna Appel, RD. She uses it as a replacement for sour cream on taco night.
Per serving: 120 calories, 0 g fat (0 g sat), 7 g carbs, 6 g sugar, 70 mg sodium, 0 g fiber, 22 g protein
"One of the few 100-percent grass-fed, organic options out there, Maple Hill delivers a healthy and delicious Greek yogurt," says Rebekah Blakely, RDN, a dietitian for The Vitamin Shoppe. Since it's made with real milk, though, people avoiding dairy may want to skip this one.
Per serving: 170 calories, 10 g fat (7 g sat), 11 g carbs, 11 g sugar, 110 mg sodium, 0 g fiber, 8 g protein
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"A farmer-owned dairy producer for over 100 years, Tillamook prides itself in wholesome, simple ingredients," says Blakely. Containing just milk and cultures, their Plain & Simple Greek yogurt is no exception.
Per serving: 140 calories, 4 g fat (2.5 g sat), 6 g carbs, 4 g sugar, 50 mg sodium, 0 g fiber, 18 g protein
Marissa Miller
Marissa Miller has spent a decade editing and reporting on women’s health issues from an intersectional lens with a focus on peer-reviewed nutrition, fitness trends, mental health, skincare, reproductive rights and beyond, and currently holds a certificate in plant-based nutrition from Cornell. She is an avid yoga practitioner, half-marathon runner, snowboarder, and former dance coach and choreographer. In addition to Women’s Health, her work has appeared in The New York Times, Washington Post, Wall Street Journal, NBC News, GQ, Vogue, CNN Style, and more. Marissa lives in Montreal with her two cats. She is represented by Howland Literary and her debut novel PRETTY WEIRD will be published by Skyhorse Publishing in 2021.
Jackie Lam
Jackie Lam is the senior health editor at Women’s Health where she oversees health and weight loss content for the website and the Mind section of the print magazine. Originally from Hong Kong, she’s a journalist with more than 10 years of experience and a proud graduate of Cornell University and the Medill School of Journalism at Northwestern University. When she’s not at her laptop, she can be found experimenting with Japanese recipes in her kitchen with her husband as her main taste tester, discovering the latest in K-Pop, and dreaming up her next trips to Japan.
